6 Nuts You Need in Your Diet Today

Nuts are some of the healthiest foods on the planet! Not only are they an amazing source of dietary fiber, but they also provide critical fats, antioxidants, proteins, carbs, and minerals. Pound for pound, you’ll find few foods as packed with nutrients a nuts, which makes them a wonderful addition to your diet. Here are a few of the need you need in your diet today:


A single batch of 23 nuts (less than 100 grams) will contain 6 grams of protein and 14 grams of healthy plant-based fats. Almonds have a higher unsaturated fat content and a lower saturated fat content than most nuts, and they’re loaded with important antioxidants. They’re one of the best weight loss foods you can add to your diet, and they’ll provide you with a lot of Omega-3 fatty acids. Best of all, they’ll suppress your appetite and help you feel fuller!


A single batch of 49 nuts contains the same amount of protein as almonds, but there are only 13 grams of fat in that serving size. Pistachios are particularly effective at suppressing your appetite and helping you to feel full. They’re best when dry roasted or eaten raw, and you’ll find they’re an absolutely delicious treat that you can eat at any time of the day.


If you want to improve your heart health, walnuts are one of the best nuts you need in your diet today. A single serving is fairly high in calories—as many as 185 calories—and contains 18 grams of fat, but it will also deliver 4 grams of protein. Walnuts have the highest Omega-3 fatty acid content of any nut, and studies have proven that they can reduce heart problems, oxidative stress, and inflammation as effectively as antioxidant-rich olive oil. Just eight walnuts a day may be enough to promote serious health benefits!

Brazil Nuts

Brazil nuts contain 190 calories per serving, along with 4 grams of protein and 19 grams of fat. They may be a bit higher in fat than other nuts, but remember that we’re talking plant-based fats—also known as the healthy fats. Brazil nuts are particularly good for men, as they’re rich in the mineral selenium, which is known to reduce the risk of prostate cancer. You can get your daily dose of selenium with just ONE brazil nut, so there’s no need to overeat.


Peanuts may technically be legumes, but most of us consider them nuts because they look, taste, and are named like nuts. They are rich in fats, proteins, and minerals, but the one thing they contain more than any nut is folate. Folate is critical for a healthy brain, and it can reduce the risks of cognitive decline as you age. With 7 grams of protein and 14 grams of fat in each serving of peanuts, you’re looking at a pretty healthy addition to your diet.


Pecans are an amazing choice, thanks to their high plant-based fat content. With 21 grams of fat and 3 grams of protein, they’re a dieter’s high-fat snack that will help to satiate your appetite and keep you full for hours. Pecans are also loaded with plant steroids that can help to decrease the risk of prostate health problems and improve men’s health. You’ll find they’re an amazing source of critical minerals, along with heart- and brain-smart Omega-3 fatty acids. You get around 200 calories from each serving of pecans, so make sure to eat sparingly to avoid overdoing it on your daily calorie intake.

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